Heat the olive oil on medium (4 to 5 on the dial) in a frying pan
about 12 inches wide. Add any optional ingredients (garlic, herbs) and stir to combine.

Add the broccoli; season with salt and pepper. Cook 5 to 8 minutes.

Add the carrots to the broccoli and cook 3 to 5 minutes

Combine the soy sauce and 1 tablespoon cold water in a small bowl. Add the corn starch and stir with a fork until there are no lumps. Pour into the pan with the hot vegetables and completely stir in. Heat until the sauce is thickened (about 3 minutes).
Serve over cooked spaghetti.

Variations: instead of carrots and broccoli, use one of the
following:
1. a cup of corn and ½ cup of peas, both drained. Add the corn first and cook for 3 to 5 minutes. Then the peas; just heat through as the peas will get mushy.
2. 1/3 cup frozen, defrosted spinach and ½ cup chopped red onion. Add the onion first and cook for about 10 minutes then add the spinach and cook 3 to 5 minutes.

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide. Add any optional ingredients (garlic, herbs) and stir to combine.

Add the onion and broccoli, stir to combine; season with salt and pepper.Cook on medium 10 to 15 minutes, or until the vegetables are soft stirring the mixture occasionally while it is cooking.

Sprinkle the flour on the vegetables and stir to mix the flour completely into the vegetables and oil. There should be no dry flour visible. Pour in the milk, stir to mix in. Stir gently and continue to cook until the mixture thickens.
Cut the cheese into smaller pieces (about 4 to 6 pieces per slice).

Add the cheese to the thickened sauce. Stir to combine and continue stirring until the cheese melts.

Add the cooked macaroni and stir to combine. Pour into the prepared pan. Bake until bubbling, about 20 to 30 minutes.

Variations: instead of the onion and broccoli, use one of the
following:
1. 1 cup of frozen, defrosted peppers and 1 cup of canned tomatoes. Add the peppers to the olive oil and cook 8 to 10 minutes. Then add the tomatoes
and cook until most of the liquid is evaporated.
2. 1 cup sliced mushrooms and 1/3 cup frozen defrosted spinach. Add the mushroom to the olive oil and cook 8 to 10 minutes. Then add the
spinach and cook 3 to 5 minutes.

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide. Add any optional ingredients (garlic,
herbs) and stir to combine. Add the peppers to the oil; season with salt and pepper. Cook for 5 to 8 minutes.

Add the spinach and cook 3 to 5 minutes. Add the chickpeas
and stir to combine. Cook 3 to 5 minutes.

Add the tomatoes and heat 2 to 3 minutes.

Combine the vegetables and cooked pasta and put in a baking dish. Top with grated cheese, if desired. Bake at 350°F 20 to 30 minutes or until bubbly.

This recipe would have appropriate calories for a dinner on a 1500 kcal diet. The pasta can be increased to 3 or 4 ounces (dry weight) for someone who is eating 1800 kcals.

Pumpkin left over from making muffins or bread could be used for this recipe.

1 serving

2 tablespoons extra virgin olive oil

1 cup sliced red onion (1 small or ½ of a medium onion)

1/3 cup canned pumpkin

2 tablespoons white flour or corn starch

3/4 cup milk (not skim as the sauce will be too thin)

2 tablespoons of gorgonzola cheese

2 ounces (dry weight) pasta, preferably whole wheat

Optional: salt (preferably sea salt) and pepper for the vegetables.

Heat a large pot of salted water to cook the pasta. When the water boils, cook the pasta as directed on the box.
Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide.
Stir in the onion and cook for about 10 minutes or until the onion is translucent; season with salt and pepper. Stir in the pumpkin.

Sprinkle the flour or corn starch over the vegetables and stir in completely; there should not be any dry powder visible. Add the milk and stir in so the vegetables and broth are completely combined. Add the Gorgonzola cheese. Heat on medium until the sauce thickens. This should be approximately 5 minutes.
Turn the heat to low and heat until the pasta is cooked.
Toss with cooked pasta and serve.

This recipe would have appropriate calories for a dinner on a 1500 kcal diet. The pasta can be increased to 4 ounces (dry weight) for someone who is eating 1800 kcals.

1 serving

2 tablespoons extra virgin olive oil

2 cups sliced mushrooms (approximately 4 ounces dry weight)

¼ teaspoon ground (dry) thyme

1 cup baby spinach leaves (or ¼ cup frozen spinach)

2 tablespoons of white flour or corn starch

1 cup vegetable broth

3 ounces (dry weight) linguine, preferably whole wheat

Optional: Salt (preferably sea salt) and pepper.

Heat a large pot of salted water to cook the pasta. When the water boils, cook the pasta as directed on the box.

Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide.

Stir in the sliced mushrooms. Cook for about 10 minutes. Season with the thyme, and the salt and pepper, if using.

Add the spinach and stir to combine. Cook the vegetables on medium 5 to 6 minutes, stirring often.

Sprinkle the flour or corn starch over the vegetables and stir in completely; there should not be any dry powder visible. Add the vegetable broth and stir in so the vegetables and broth are completely combined. Heat on medium until the sauce thickens. This should be approximately 5 minutes.

About Us

Mary M. Flynn, PhD, RD, LDN developed this website starting in October 2015. She is an Associate Professor of Medicine (Clinical) at Brown University and teaches courses in nutrition at Brown, and lectures on nutrition in the Albert Medical School.
Read More!